Explore advice from a curated list of top musculoskeletal experts. Whether you want to learn about chiropractic, physiotherapy, or massage therapy, you’ll find informed answers from verified musculoskeletal professionals like Brad Beer, Daniel Moedas, and Brian Cunningham.
To stretch your psoas muscle, take your head forward and reach the same side arm up to the ceiling. Make a fist and lean away, then slightly back. Hold for 2 minutes with 10-12 second, 22 second, 30 second, or 60 second holds. Transcript: "What is the best way to stretch your psoas muscle? Let me demonstrate. First thing we want to do is want to take her head forward. Do we feel a slight stretch up through here? We take the same side. Arm going to reach it to the ceiling, and make a fist. I'm going to lean away and then slightly backwards. I usually recommend around 2 minutes of total time under tension that can either be 10 to 12 second holds six 22nd holds for 30 second holds to 60. Second holds just make sure that you're really reaching the arm up leaning away and then slightly back."
It depends on your circumstance, but a massage gun can be used both before and after working out to break up adhesions. Transcript: "Should you use a massage gun before or after working out? Well, I think it depends on your circumstance. Certainly a massage gun can break up adhesions. So if you're sore from the previous workout, it's a great way to do pre-workout. If you are trying to achieve maximum contraction, there is some studies that have looked at the idea that massage and stretching may actually stretch the tendon out so that it's not as tight and efficient for jumping, et cetera. But I think that is secondary to your question because you specifically were looking about working out. And I think as far as the aftermath-- breaking up those junctions, those muscle junctions that get really contracted after the workout-- I think that's a great time also to use the massage gun."
Pay more attention to your posture and practice standing up under the strength of your legs, rather than worrying about how long you are sitting for. Transcript: "My recommendation for sitting is less how often you sit. More, while you're sitting, are you paying attention to your posture? Or your hips splaying out? Or are you keeping everything tight together? And how often are you practicing standing up out of the chair under the strength of your legs, not pushing yourself out of the chair with your arms? That stand up and sit down process is far more important than how you're sitting, in particular. So don't worry so much about, how long am I sitting? Worry, what am I doing to reciprocate the internal rotation and compressions of sitting? That's much more important answer."
The first exercise is to stand about 6 inches away from the wall, bring the ball up overhead and tuck your hips under for 5 seconds. The second exercise is to start on all fours, rock backwards and reach one arm over across the other while dropping back to stretch the lats and maximize shoulder range of motion. Transcript: "Is it great question on swimming specific mobility. And in this video, I'm going to show two different things that I use with my swimmers to help sort of maintain that full body length. The first one might feel more like a core exercise but it still is really going to help with. Like the isometric, lengthening of your body during swimming and then the second one will be more of that. Feel good sort of lat stretch opening. So on the first one, I'm going to stand about 6 inches away from the wall, bring the ball up overhead. Both hands almost into a streamlined position reach as far as you can. And then at that point of the height, you're going to notice that your but wants to kick out somewhat. So with hands into the pressure of the bowl, tuck your hips under, hold that position, For five seconds and then relax. So you're all the way overhead drawing. Your core in to make it a strong core base movement as you're pushing, that's going to work on length, throughout the whole upper body giving you that long streamline position without breaking body form. And then on the second exercise, which is the easier of the two e start on all fours, Rock backwards. Reach one arm over across the other. I'm going to do it the other way. So I'm reaching my left hand over across and then I drop back and I stretch all through here. So I'm anchoring my hands down one on top of the other and then lifting and reaching through there. So, I'm just rocking back and forth, stretching this whole line of the lats and maximizing shoulder range, of motion, which is going to be hugely important for swimming."
I prefer front squats to back squats because it allows a more upright position and requires greater stabilization from the torso, engaging the obliques and abdominals. Transcript: "I prefer front squats to back squats because it allows a more upright position and I feel it requires greater stability from the torso so there's greater activation of the obliques and the abdominals and I personally just prefer front squats while I squat. I don't mind back squats, I still do regular back squats, high bar and low bar position but there's something about front squats I just I like the greater upright position and like I said I feel I get greater activation of the muscles of the torso."
I usually spend 5-10 minutes on a dynamic warm-up to make sure that my body is ready for activity. Transcript: "When it comes to a dynamic warm-up, I usually only spend about 5-10 minutes. I don't want to go too terribly long because then it can implement some potential fatigue, which could impact the actual workout itself. But usually about 5-10 minutes is sufficient to make sure that my body is warmed up adequately. Personally, because of my age, getting a little bit older, I just require a little bit closer to the 10-minute mark as far as a warm-up goes to make sure that my body is definitely ready for activity."